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Stuck at a desk all day? Turn 5–7 minutes every 60–90 minutes into a mobility + strength reset that protects knees, hips and shoulders — no gym required. 🪑💪⏳

Do this mini‑circuit once mid‑morning, mid‑afternoon, and before you log off:
• 60s suitcase hold (one side) — stand tall, breathe
• 8 slow sit‑to‑stands from your chair — control the descent
• 30s band/towel pull‑aparts or scap squeezes — posture
• 30s hinge pattern (slow hip hinge, soft knees) — protect your back